4-16-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Push Ups

Tabata

Jump Rope

Good Mornings

Lunges

Handstands

Metcon

Metcon (Time)

3 Rounds

400m Run

Deadlifts 185,125(225,155)

Wall Ball 20,14(30,16)

25 DUs (50)

*21-15-9 on DL & WB

CFTD Core (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest